Fitness Tracker
Click on an exercise for video of form
Use dumbbells that bring you close to failure by the final rep & move slowly
Rest between sets
Finish Week A then Week B (below)
Week A: complete day 1 & 2 by end of week
Day 1
3 sets
Calf Stretch Raise — 12 reps each
Goblet VMO squat — 10 reps
Toe up romanian deadlift — 12 reps
4 sets
Single leg hip thrust — 8 reps each
DB Russian twist — 20 reps
DB ipsilateral deadbug — 10 reps each
Powell Raise — 12 reps each
3 sets
Poliquin press — 6 reps
Scaption — 12 reps
French Press — 10reps
Day 2
3 sets
Tibialis Raises — 20 reps
Heel up front squat - 6 reps
DB ATG split squat — 12 reps each
4 sets
V ups — 10 reps
Beast hold shoulder taps — 50 steps
Trap 3 raise — 12 reps
3 sets
Bench row — 15 reps
Pullovers — 12 reps
Supination curls — 15 reps each
Mobility Day (recovery)
2 sets
Couch hip flexor — 1 minute each
90/90 movement — 10 reps each
Cat cow— 1 minute
Figure four — 1 minute each
Jefferson curl — 10 reps
Foam roll wall stretch — 15 reps
DB patrick step up — 12 reps each
Goblet typewriter squat — 20 reps
DB One leg RDL— 10 reps each
Week B: complete day 1 & 2 by end of week
Day 1
3 sets
4 sets
Leg raise circles — 12 reps
Side bends — 10 reps each
Alternating poliquin press — 12 reps each
ATG pullback — 6 reps each
3 sets
One arm row — 12 reps each
Halos — 12 reps each
Dips — 8 reps
Day 2
3 sets
Bent leg calf raise — 20 reps
Suitcase deadlifts — 10 reps each
seated goodmorning — 12 reps
4 sets
Deficit lunges — 8 reps each
Plank Drags — 20 reps
Hollow Hold — 30 sec
High pull — 15 reps
3 sets
Wide pullup or pulldown — 6 reps
Military press — 8 reps
Iso curls — 15 reps each
Mobility Day (recovery)
2 sets
Child’s pose — 1 minute
Couch lunge — 10 reps each
Calf stretch— 1 minute each
Pigeon goodmorning — 10 reps each
Butterfly pulse — 15 reps
External rotation — 10 reps each
After Completing Week B:
Repeat The Program — Add weight, reps, or time for each exercise
Repeat the process for 6 weeks total
Post Workout Stretch